New Balance Foundation Obesity Prevention Center Boston Children's Hospital Healthy recipes

LIke ThisLIke ThisLIke ThisLIke ThisLIke This

Variety may be the spice of life, but taste and nutrition are its substance. This collection of recipes, compiled by the expert dieticians at the New Balance Foundation Obesity Prevention Center Boston Children's Hospital, provides you with all three.

Strawberry bananna smoothieBreakfast 

Orzo SaladLunch 

quesadillaDinner 

Vegetarian


Fish and seafood


Poultry

 

Breakfast

Baked apples with vanilla yogurt
Makes 4 servings

  1. Preheat oven to 350° F. 
  2. Place 4 cored medium apples in a baking dish. 
  3. Pour water into the dish to about 1 inch. 
  4. In a bowl, toss together 1/4 cup toasted, coarsely chopped pecans, 1/4 cup raisins, 1 teaspoon ground cinnamon and 1/8 teaspoon ground cardamom (optional). 
  5. Fill apple centers with the pecan-raisin mixture. 
  6. Bake filled apples for 35 minutes. 
  7. While apples are baking, in a small bowl, stir together 2 cups (16 oz.) light vanilla yogurt with 1 tablespoon vanilla extract. 
  8. Serve cooled, baked apples with vanilla yogurt.

Black bean breakfast frittata
Makes 4 servings

  1. In a non-stick fry pan, sauté 2 cups chopped onion, 2 peeled and minced garlic cloves in 2 teaspoons olive oil.
  2. Continue to sauté and add 2 red or green bell peppers, seeded and chopped. 
  3. Remove from heat and stir in 1 can (16-oz.) black beans, rinsed and drained, and 2 tablespoons chopped fresh cilantro (optional), plus salt and pepper to taste.
  4. In a bowl, beat until fluffy 3 whole eggs, 5 egg whites, or the equivalent of egg substitute.
  5. Fold bean mixture into the egg mixture. Coat the bottom of a non-stick fry pan with olive oil.
  6. Return to medium heat.
  7. When the fry pan is hot, pour the egg and bean mixture in and distribute the beans evenly.
  8. Cover and cook 5 to 7 minutes, until the edges are firm and the bottom has browned.
  9. Place a large, flat plate over the fry pan and flip the fry pan over so that the frittata drops onto the plate.
  10. Slide the frittata back into the skillet and cook for about 3 minutes more until the eggs are fully cooked.
  11. Serve with prepared salsa, 1 tablespoon light sour cream and chopped fresh cilantro (optional).

Breakfast quesadilla
Makes 4 servings

  1. Place one of four 6-inch whole wheat tortillas in frying pan over medium to low heat. 
  2. When warmed on one side, flip over and top with 2 oz. grated reduced-fat/light cheese and 1-2 oz. of lean breakfast meat (such as ham). 
  3. Reduce heat to low, cover pan for a few minutes until cheese melts. 
  4. Remove from pan and keep warm while preparing remaining three quesadillas. 
  5. Serve topped with shredded lettuce and chopped tomato, if desired.  


Breakfast cheese and egg sandwiches
Makes 2 servings

  1. Split and lightly toast 2 whole wheat English muffins.
  2. In a shallow pan, poach 4 eggs in simmering water. 
  3. Place a drained poached egg on top of each toasted muffin half. Top each with 1 oz.  reduced-fat cheddar cheese. 
  4. Place on baking sheet under pre-heated broiler. 
  5. Broil only until cheese melts. 

Cinnamon oats
Makes 4 servings

  1. In a saucepan over moderate heat, bring 2 cups water plus 3 cups low-fat milk to simmer. 
  2. Add 2 cups steel cut oats (McCann’s brand or look for steel cut oats in bulk at a natural food store). 
  3. Bring back to simmer. 
  4. Stir occasionally, cooking for 20-25 minutes, or until soft. (you may need to add additional liquid if the oats are too thick). 
  5. Serve sprinkled with ground cinnamon and a teaspoon of light maple syrup.

Cinnamon French toast with applesauce-vanilla yogurt
Makes 4 servings

  1. In a bowl, beat together 1-1/2 cups low-fat milk, 3 eggs or 3/4 cup egg substitute, 2 teaspoons vanilla extract, and 2 teaspoons ground cinnamon.
  2. In a baking dish, soak 4 slices whole grain bread in egg-milk mixture. 
  3. Sauté bread over medium heat, in a non-stick pan, until crispy and lightly browned. 
  4. In a small bowl, stir together 2 cups applesauce with 1 cup light vanilla yogurt. 
  5. Serve French toast with yogurt. 

Cold whole grain cereal
Makes 1 serving

Your choice of 3⁄4 cup of one of the following cereals: Kashi Good Friends Autumn Wheat or Go Lean, Uncle Sam’s cereal, Barbara’s Puffins.  Serve with low-fat milk.

Eggs, any style
Makes 1 serving

2 eggs, any style. If eggs are scrambled or fried use a non-stick pan or cooking spray.

Hummus with pita triangles
Makes 1 serving

  1. Cut 1 small whole wheat pita pocket into triangles. 
  2. Toast or lightly broil bread triangles. 
  3. Spread toasts with 1/4 cup hummus and serve.

Lox and bagel sandwiches
Makes 4 servings

  1. Split and lightly toast 2 pumpernickel bagels.
  2. Spread each bagel half with 1 tablespoon light cream cheese. 
  3. Top each with 2 oz. sliced smoked salmon. 
  4. Serve with thinly sliced red onion (optional).

Quick peach-berry smoothie
Makes 1 serving

  1. Combine the following ingredients in blender or food processor:  8 oz. plain Greek low-fat yogurt, 1⁄2 cup drained frozen peaches, 1⁄2 cup frozen strawberries, plus a pinch each of ground cinnamon and ground nutmeg. 
  2. Add 1 tablespoon lime juice (optional).  
  3. Blend until smooth.

Toasted whole wheat English muffin with cheese
Makes 4 servings

  1. Split and lightly toast two whole wheat English muffins.
  2. Top each half with 1 oz of reduced-fat cheddar cheese.
  3. Place on sheet under pre-heated broiler.
  4. Broil only until cheese melts.  

Spinach mushroom omelet
Makes 1 serving

  1. In small frying pan over moderate heat, cook 1 cup chopped spinach, 1/4cup sliced fresh mushrooms (or equivalent of other vegetables) in 1 teaspoon canola oil until tender; drain if needed.
  2. Add 2 beaten eggs or 1/2 cup egg substitute. 
  3. When egg is set, add 1 oz. reduced-fat cheese; fold omelet in half. 
  4. Turn heat to low until cheese has melted.  

Whole wheat pancakes
Makes 4 servings (8 pancakes)

  1. In a bowl, stir together 1/2 cup whole wheat flour, 1/2 cup white flour, 1 teaspoon baking powder, pinch of salt. 
  2. In a separate bowl, beat together 1 egg and 1 cup low-fat buttermilk. 
  3. Pour milk-egg mixture into flour mixture and stir until barely combined. 
  4. Spray non-stick griddle with cooking spray and place over moderately high heat. 
  5. Drop batter by 1/4 cup amounts onto griddle. 
  6. Cook until edges begin to dry and bubbles appear. 
  7. Flip and cook for 1-2 minutes more. 
  8. Serve topped with chopped fruit.

Yogurt with fresh fruit and wheat germ sprinkles
Makes 1 serving

  1. In a bowl, stir together 1 cup low-fat plain, no sugar-added yogurt (e.g. Dannon, Colombo or Yoplait Light yogurt) with 1 piece of fruit that has been cut into bite-size pieces or 1 cup berries/grapes/cut melon.
  2. Sprinkle with a tablespoon of wheat germ (optional).

Zucchini-walnut muffins
Makes 8 muffins (8 servings)

  1. Preheat oven to 350° F. 
  2. Lightly spray 8 muffin cups (1/3 to ½-cup capacity) with cooking spray; set aside.
  3. In a medium bowl, combine 1 cup whole wheat flour, 2 teaspoons baking powder, 1 teaspoon ground cinnamon, 1/4 teaspoon baking soda, 1/4 teaspoon salt.  Whisk well to combine; set aside.
  4. In a large mixing bowl, combine 2 large egg whites, 1/4 cup canola oil, 1/4 cup pure maple syrup or agave nectar, and 1 teaspoon vanilla extract. 
  5. Using a whisk, beat the mixture vigorously until well combined about 1 minute. 
  6. Add 1-1/2 cups grated zucchini (about two 6-inch long zucchini) and 1/2 cup chopped lightly roasted walnuts. 
  7. Add flour mixture all at once and stir until just combined. 
  8. Fill each muffin cup with a scant 1/3 cup of batter. 
  9. Bake until the tops are golden and feel firm to the touch and a wooden skewer inserted into the center of a muffin comes out clean or about 20-25 minutes. 
  10. Cool in baking pan for 10 minutes and then remove muffins and cool further on a wire rack. 
  11. Serve warm or at room temperature.  If muffins are served too hot, they will fall apart.

 

Lunch

BBQ chicken roll-up
Makes 2 servings

  1. For the filling, in a small bowl, stir together 4-5 oz. cooked shredded chicken and 2 tablespoons store-bought barbecue sauce. Try to choose a lower-sugar variety barbecue sauce.
  2. Toss well to coat chicken.
  3. In a medium bowl, whisk together 1 tablespoon plain low-fat yogurt, 1 tablespoon low-fat mayonnaise, and 1 tablespoon chopped green onions. 
  4. Add 1 cup finely shredded green or red cabbage, salt and ground pepper; toss. 
  5. To assemble, spread chicken filling on two 6-inch whole wheat tortillas. 
  6. Top with cabbage mixture. 
  7. Roll up and fasten with toothpick.

Black bean stew
Makes 4 servings

  1. In a non-stick fry pan sprayed with cooking spray, sauté 1 cup chopped onion, 2 peeled and minced garlic cloves, and 1 cup chopped celery. 
  2. When vegetables are tender, add 1 can (15-oz.) black beans, drained, 1 can (15-oz.) diced tomatoes, not drained, 1 teaspoon dried thyme, 2 teaspoon ground cumin, 2 tablespoon soy sauce, 2 tablespoon cooking sherry (optional), and 1⁄2 teaspoon hot red pepper sauce (optional). 
  3. Bring to simmer and cook for 5 minutes. 
  4. Serve in bowls, each garnished with 1 tablespoon light sour cream and 1 tablespoon chopped red onion.

Chef’s salad
Makes 4 servings

  1. In a large salad bowl, toss together 8 cups chopped romaine lettuce, 16 halved cherry tomatoes, 2 cups chopped celery, 2 cups sliced cucumber, and 1/4 cup finely chopped red onion. 
  2. Top with 12 oz. cooked chicken breast cut into strips, 4 oz. reduced-fat cheddar cheese cut into strips, 4 chopped hard-cooked egg whites, 1 cup medium-size croutons. 
  3. Serve with 1/2 cup light Ranch dressing.

Chicken burritos
Makes 4 servings

  1. In a bowl, mix together 1 lb. shredded cooked chicken breast, 4 oz. shredded reduced-fat cheddar cheese, 8 tablespoons reduced-fat Ranch dressing, 4 cups shredded romaine lettuce, 1 fresh chopped tomato, 1 tablespoon chopped red onion. 
  2. Roll up in four 6-inch whole wheat flour tortillas.

Chicken Caesar salad 
Makes 4 servings

  1. In a salad bowl, toss 8 cups coarsely torn romaine lettuce with 4 chopped anchovy fillets. 
  2. Top with 1 lb. cooked chicken breast cut into strips and 1 cup medium sourdough croutons. 
  3. Sprinkle with 1/4 cup grated Parmesan cheese. 
  4. Toss with 1/2 cup reduced-fat Caesar dressing.

 Variation for a wrap:  omit the croutons and roll up the salad in four 6-inch whole wheat flour tortillas.

Chicken salad pita
Makes 4 servings

  1. In a bowl, toss together 16 oz. shredded cooked chicken breast, 4 oz. reduced-fat shredded cheddar cheese, 1/2 cup reduced-fat Ranch dressing, 1 cup shredded romaine lettuce, 1 cup chopped fresh tomato, 1 tablespoon chopped red onion. 
  2. Spoon chicken salad into 4 small whole wheat pita pockets. 

Cottage cheese and fruit
Makes 1 serving

Arrange on a plate 1/2 to 3/4 cup low-fat cottage cheese, 1 small whole wheat pita, cut into wedges and toasted (or 1/2 bagel or 1 slice rye, pumpernickel or whole wheat bread, or 2 light/thin slices) 1 piece fruit (or equivalent amount of more than one fruit, i.e. 2 kinds of berries). 

Deli sandwich
Makes 1 serving

  1. Make a sandwich using  1/2 whole wheat bagel (or 1/2 English muffin or 1 small pita or 1 slice rye, pumpernickel or whole wheat bread or 2 light/thin slices or 1, 100% whole wheat bun); 4 oz. lean deli meat (or 2 oz. deli meat and 2 oz. reduced-fat cheese); 1 cup vegetables (i.e. lettuce, tomato, onion). 
  2. Spread bread with mustard or 1 tablespoon low-fat mayonnaise or 1 teaspoon oil or trans fat-free margarine or 1 tablespoon regular salad dressing.

Egg salad pita pockets
Makes 4 servings

  1. In a bowl, mix 6 hard-boiled, peeled, chopped eggs with 6 tablespoon each of chopped celery, chopped scallion, and 2 tablespoons light mayonnaise. 
  2. Serve with lettuce in 4 small pita pockets.

Garden vegetable salad with chickpeas and turkey
Makes 4 servings

  1. In a bowl, toss together 10-12 cups of your favorite salad vegetables in bite-size pieces (i.e. lettuces, tomato, cucumber, onion). 
  2. Top with 2 cups cooked chickpeas and 12 to 16 oz. cooked chicken or turkey, cut into bite-size pieces. 
  3. Toss with 4 tablespoons regular or 8 tablespoons reduced-fat salad dressing.

Greek salad
Makes 4 servings

  1. In a bowl, stir together 2 cups diced tomatoes, 2 cups peeled and diced cucumber, 1 cup chopped bell pepper, 24 coarsely chopped olives, 4 tablespoons chopped red onion, 2 tablespoons lemon juice, 4 teaspoons olive oil, 1 teaspoon finely minced garlic (optional), and 1 teaspoon chopped fresh oregano. 
  2. Toss to combine.  Season with salt and pepper to taste. 
  3. Divide the salad evenly among four plates and top with 2 cups crumbled feta cheese (optional). 
  4. Serve with whole grain crackers and hummus on the side.

Mediterranean pitas
Makes 2 servings

  1. In a bowl, toss together 4 chopped marinated artichoke hearts, 4 tablespoons chopped red bell pepper,  1/2 cup finely chopped celery, 1 cup chopped fresh tomato, 2 tablespoons minced fresh dill (or 1⁄2 teaspoon dried dill), and 4 oz. light feta cheese, crumbled. 
  2. Fill two small whole wheat pita pockets with salad mixture.

Omelet with onion, mushrooms, and cheese
Makes 2 servings

  1. In a non-stick fry pan, sauté 1/2 cup chopped onion 1/2 cup sliced mushrooms until tender in 1 teaspoon olive oil. 
  2. Stir in 1 teaspoon fresh chopped thyme or 1⁄2 teaspoon dried thyme, 1 tablespoon chopped fresh chives. In a small bowl, beat together 6 egg whites, or 5 whole eggs (discard 2 yolks, optional), 1 tablespoon water. 
  3. Pour egg mixture over vegetables and cook on low heat until eggs are opaque and almost firm. 
  4. Sprinkle with 1⁄2 cup grated reduced-fat cheddar cheese. 
  5. When cheese begins to melt, fold the omelet in half and cook for another minute.
  6. Slice the omelet in two pieces and serve immediately.

Peanut butter and fresh fruit roll-up
Makes 1 serving

  1. Spread one 6-inch whole wheat flour tortilla with 2 tablespoons natural peanut butter. 
  2. Dot with ½ cup chopped fresh apple or spread with ½ banana, mashed. 
  3. Roll up and secure with a toothpick.

English muffin pizza
Makes 1 serving

  1. Toast 1/2 whole wheat English muffin (or small pita or 6-inch whole wheat flour tortilla).  Spread with 1 tablespoon tomato sauce seasoned with Italian seasoning (basil, oregano, marjoram, thyme). 
  2. Top with 2 tablespoons each of finely chopped green pepper and onion, 1/4 cup thinly sliced mushroom, and 2 tablespoons grated reduced-fat cheese. 
  3. Place on baking sheet under pre-heated broiler until cheese melts. 

Tex Mex burger
Makes 4 servings

  1. In a bowl, mix 1 lb. lean ground beef with 1 cup prepared salsa. 
  2. Shape into four patties. 
  3. Grill or broil until thoroughly cooked. 
  4. Meanwhile, over moderate heat, sauté 2 cups chopped onion, 2 peeled and minced garlic cloves until onions are soft not browned, in 2 teaspoons canola oil.
  5. Remove from heat and add 2 teaspoons Worcestershire sauce. 
  6. Then add 1 cup cooked (canned and drained) black beans, and 2 cups prepared salsa; stir. Place a cooked patty on a bed of 2 cups shredded romaine lettuce. 
  7. Top each patty with bean mixture. 
  8. Garnish each with 16 crushed baked tortilla chips, 1/4 tablespoon reduced fat sour cream, and 2 tablespoons fresh chopped cilantro.

Tomato-pepper cheese melt
Makes 4 servings

  1. Spread 4 slices whole wheat bread with 1/4 cup light Ranch dressing. 
  2. Top with 8 fresh tomato slices, 16 thin red bell pepper strips, 16 thin green bell pepper strips. 
  3. Add 8 oz. sliced reduced-fat cheddar cheese. 
  4. Place on baking sheet under preheated broiler. 
  5. Broil until cheese is melted.

Salad niçoise
Makes 4 servings

  1. In a bowl, toss together 6 cups mixed salad greens 1⁄2 cup thinly-sliced radishes, 1 cup fresh, trimmed and cooked green beans, 1⁄2 cup red bell pepper, cut into thin strips. 
  2. Arrange on serving dish. 
  3. Top with 4 grilled or broiled tuna fillets (4-6 oz. each). 
  4. In a small bowl, whisk together 1⁄4 cup rice wine vinegar (or red wine vinegar) 1 tablespoon canola oil, 1⁄4 cup orange juice, 1 teaspoon dried thyme, and 1 tablespoon chopped shallot or onion. 
  5. Pour dressing over greens and tuna. 

Tuna salad sandwiches
Makes 2 servings

  1. In a bowl, mix together 1 can (7 oz.) drained, water-packed tuna with 2 tablespoons regular mayonnaise or 4 tablespoons low-fat mayonnaise. 
  2. Put lettuce leaf, tomato slices on 1/2 bagel whole wheat (or 1/2 English muffin or 1 small pita or 1 slice rye, pumpernickel or whole wheat bread or 1 small pita pocket or 1, 6 inch tortilla or 2 light/thin slices bread). 
  3. Top with tuna mixture. 

Turkey burgers
Makes 4 servings

  1. Over moderate heat in non-stick fry pan, sauté 1 cup chopped onion, 1 peeled and minced garlic clove in 1 teaspoon canola oil until onions are soft, not browned; set aside. 
  2. In a bowl, season 1 lb. lean ground turkey with salt and pepper; add cooked onions. 
  3. Mix and shape into 4 patties, then grill or broil.
  4. Serve on 1 slice rye/pumpernickel or whole wheat bread, or 2 thin/light slices with lettuce and tomato slices.

 

Dinner

Vegetarian

Homemade tomato sauce for pasta
Makes 3 generous cups sauce

  1. In a large sauce pan over medium heat, cook 1 cup finely chopped onion in 1 tablespoon olive oil until tender.  Add 2-3 teaspoons finely minced garlic and cook, stirring until fragrant, about 1 minute. 
  2. Add one can (28-oz.) crushed tomatoes with juice, 1 cup vegetable broth or water, 1 bay leaf, 2 teaspoons dried basil or Italian seasoning, 1 teaspoon dried oregano or Italian seasoning, and a big pinch of red pepper flakes (optional). 
  3. Bring to a simmer, reduce heat to low and cook, gently, stirring occasionally for about 20 minutes or longer. 
  4. Use immediately or freeze for later use. 
  5. Serve over cooked whole grain pasta.

Two bean enchilada
Makes 4 servings

  1. In a non-stick fry pan over moderate heat, sauté 1 cup diced onions, 2 cups chopped green bell pepper, 3 peeled, minced garlic cloves until tender in 2 teaspoons canola oil. 
  2. Add 2 cups cooked black beans, 2 cups cooked kidney beans, 1⁄2 cup tomato sauce, 1 tablespoon chili powder, and 2 teaspoons ground cumin.
  3. Heat until warm. Serve mixture on four 6-inch whole wheat flour tortillas. 
  4. Top with 1/2 cup grated reduced-fat cheddar cheese and 1/2 cup prepared salsa.

Stir fry tofu with vegetables
Makes 4 servings

  1. Drain and cube 12 oz firm tofu. In a re-sealable plastic bag or glass bowl, stir together 1 tablespoon olive oil, 3 tablespoons soy sauce, 1 teaspoon grated fresh ginger, dash of hot red pepper sauce and 1/ 4 teaspoon sesame oil.
  2. Add tofu and gently toss.
  3. Marinate in the refrigerator (overnight or at least one hour). In a non-stick fry pan over medium heat, stir fry 1 cup thinly sliced onion and 2 peeled and minced garlic cloves with 2 teaspoons canola oil until nearly tender. 
  4. Add 1 cup small broccoli flowerets and 1 cup sliced red peppers, continue to stir and cook until vegetables are tender. 
  5. Add drained tofu and 1 cup trimmed snow peas and stir fry for another minute. 
  6. Serve with cooked brown rice.

 

Fish and seafood

Cajun shrimp
Makes 4 servings

  1. In a bowl, marinate for one hour 1 pound peeled and deveined jumbo shrimp in 2 tablespoons each of soy sauce, olive oil and fresh lemon juice, 2 tablespoons chopped fresh parsley, and 1 tablespoon Cajun seasoning.
  2. Remove shrimp from marinade, and, in a non-stick fry pan with 2 teaspoons canola oil, sauté over moderate heat just until thoroughly cooked. 
  3. Serve with 2 cups cooked whole wheat pasta or cooked brown rice.

Flounder filet with mushrooms in foil
Makes 4 servings

  1. Preheat oven to 400° F.  In a non-stick frying pan over moderate heat, sauté 1 tablespoon chopped shallots until tender with 1 teaspoon olive oil. 
  2. Add 1/2 pound cleaned and thinly sliced mushrooms.
  3. Continue to sauté until mushrooms are tender. Stir in 3 tablespoons dry white wine or chicken broth, 1 tablespoon lemon juice, 1 tablespoon chopped fresh parsley.
  4. Continue to cook until liquid has evaporated down to 1 tablespoon.
  5. Remove from heat. 
  6. Place four 5-oz flounder fillets on a sheet of heavy-duty aluminum foil that has been sprayed with cooking spray. 
  7. Season fish with salt and pepper. 
  8. Spoon mushroom shallot mixture over flounder. Wrap foil tightly around fish to seal.
  9. Place on baking sheet in oven.
  10. Bake for 20 minutes.

Grilled marinated swordfish steaks
Makes 4 servings

  1. Rinse and dry four 4-6 oz. swordfish steaks. 
  2. In a re-sealable plastic bag or glass bowl, glass, stir together soy sauce, 2 cups orange juice, 2 tablespoons lemon juice, 2 peeled and finely-minced garlic cloves, 2 tablespoons finely chopped fresh parsley.
  3. Marinate for one hour.
  4. Remove swordfish steaks from marinade.
  5. Grill or broil swordfish steaks until cooked, 5-6 minutes per side.
  6. For a crusty finish, broil an additional 1-2 minutes. Serve over a bed of stir-fried vegetables.

Halibut tomato packets
Makes 4 servings

  1. Place a 4-5 oz. halibut steak in each of 4 large squares of aluminum foil. 
  2. Top each halibut steak with 2/3 cup diced tomato, 2 tablespoons chopped onion, 1/2 teaspoon chopped basil, salt, and pepper. 
  3. Wrap foil securely around fish. 
  4. Place on grill over low heat, cover, and cook for 20-25 minutes, or bake on sheet at 375 degree F. 

Poached salmon with lemon
Makes 4 servings

  1. In a large shallow cooking pan, stir together 1⁄2 cup water, 1⁄2 cup chicken broth, 1⁄4 cup dry white cooking wine and 1 tablespoon finely chopped onion.
  2. Bring to simmer. 
  3. Add four 6-oz. salmon steaks, cover and poach until thoroughly cooked. 
  4. Remove fish from poaching liquid and set aside. 
  5. Continue cooking poaching liquid until it is reduced to 1⁄2 cup. 
  6. Stir in 1 tablespoon lemon juice, salt and pepper to taste. 
  7. Spoon cooking liquid over fish on bed of cooked brown rice; garnish with lemon slices.

 

Poultry

Chicken curry in-a-hurry
Makes 4 servings

  1. In a non-stick frying pan, heat 2 teaspoons canola oil over moderate heat.  Add 2 peeled and minced garlic cloves and 1⁄2 cup chopped onion. 
  2. Cook until onions are tender, not browned. 
  3. Add 1 lb. boneless, skinless chicken breast, cut into bite-size pieces and continue cooking until chicken is done. 
  4. Remove pan from heat and stir in 1 teaspoon curry powder and 1⁄2 cup toasted, slivered almonds. 
  5. Serve with 1⁄4 cup dried apricots, and 1 finely-chopped or grated apple.  Serve with cooked brown rice.

Chicken fajitas
Makes 4 servings

  1. On  four 6-inch whole wheat flour tortillas, arrange 1 lb. cooked strips of chicken or turkey, 8 oz. grated, reduced-fat cheese, diced tomato, slivered onion. 
  2. Top each with 2 tablespoons of prepared salsa. 
  3. If desired, spoon 1 tablespoon regular, or 2 tablespoon low-fat, sugar-free salad dressing over each fajita before rolling it up. 

Chicken vegetable kabobs
Makes 4 servings

  1. Using 1 lb. skinless, boneless chicken cut into chunks, thread the meat on skewers alternately with wedges of onion, chunks of green pepper, cherry tomatoes, and mushroom caps.
  2. Spray with cooking spray, and cook on grill or broil until meat is done. 
  3. Sprinkle with chopped fresh herbs such as thyme or chives (optional). 

Gingered Asian turkey burgers 
Makes 4 servings

  1. In a bowl, stir together 1 lb. lean ground turkey with 2 slightly beaten egg whites, 3 tablespoons soy sauce, 1 cup chopped water chestnuts, 1 cup finely chopped celery, 1 teaspoon grated fresh ginger, salt and pepper to taste.
  2. Form into 4 patties.
  3. Sauté in a non-stick pan sprayed with cooking spray until thoroughly cooked.
  4. Serve with stir-fry vegetables and cooked brown rice.

Grilled chicken breasts with lemon and garlic
Makes 4 servings

  1. In a re-sealable plastic bag or glass bowl, stir together 1⁄2 cup fresh lemon juice, 2 tablespoons olive oil, 3 tablespoons chicken broth, 4 peeled and minced garlic cloves.  Add 4 boneless, skinless chicken breasts to liquid and marinate in the refrigerator for 2 hours.
  2. Remove chicken breasts from marinade.
  3. Grill until tender.
  4. Serve over a bed of steamed vegetables.

Grilled honey mustard chicken
Makes 4 servings

  1. In a re-sealable plastic bag or glass bowl, marinate overnight, or for at least one hour, four boneless, skinless chicken breasts in a mixture of 2 tablespoons peanut oil, 3 tablespoons honey, 1/ 4 cup prepared Dijon mustard, and 2 teaspoons curry powder.
  2. Remove from marinade and grill or broil until tender (5-6 minutes per side).

Italian-flavored turkey meatballs
Makes 4 servings

  1. In a bowl, stir together 1 lb. lean ground turkey, 1 small grated onion, 2 teaspoons minced garlic, 2 egg whites, 2 tablespoons fine dry bread crumbs, 1/4 cup chopped Italian parsley, 1 tablespoon chopped dried oregano, 1 teaspoon salt, 1/4 teaspoon ground pepper.
  2. Shape into 2-inch meatballs. In a non-stick fry pan, heat 2 teaspoons canola oil.
  3. Brown meatballs on all sides in oil for about 5-7 minutes. 
  4. Simmer with homemade tomato sauce and serve on whole wheat pasta.

Lime grilled chicken
Makes 4 servings

  1. In a bowl, stir together 1/ 4 cup lime juice, 1 tablespoon canola oil, 2 tablespoons minced onion, 1/2 teaspoon grated lime rind, 1/2 teaspoon salt and 1/4 teaspoon ground pepper. 
  2. Place 4 skinless chicken breasts on grill over low heat and baste with lime juice mixture.
  3. Cook in covered grill, basting and turning periodically, for about 20-25 minutes. 
  4. Alternately, bake chicken in oven, basting occasionally.

Taco salad
Makes 4 servings

  1. In a bowl, toss together 8 cups shredded lettuce, 1/4 cup chopped green onions, 1/2 cup diced red and green peppers, and 1 cup diced tomatoes.
  2. Place on serving dish.
  3. Arrange 1 lb. seasoned, cooked lean ground turkey or chicken, 1 cup cooked black beans and 4 oz. grated, reduced-fat cheese over greens.
  4. Sprinkle with 16 crushed baked tortilla chips.
  5. Serve with salsa and with 1/4 cup reduced-fat sour cream or 1-1/3 cup plain, low-fat yogurt.
The future of pediatrics will be forged by thinking differently, breaking paradigms and joining together in a shared vision of tackling the toughest challenges before us.”
- Sandra L. Fenwick, President and CEO
Close